Tricep Workouts

Tricep workouts are important because they are part of the "having-great-arms" puzzle.

A well shaped triceps is something to be proud of and looks great when we are wearing sleeveless shirts or tanktops!

Therefore, devote enough time at the gym to your tricep workouts because the are an integral part in building your arms.

Having great biceps alone without equally good triceps doesn't mean much.

Below we have composed a couple of tricep routines that are proven to work if followed faithfully.

The first routine is for building bulk and putting on some mass on your triceps while the second routine is for getting some muscle definition and shape.

Therefore, depending on where you are at right now (do you already have some bulk and need to shape and define or do you need to start from scratch and build bulk first?) you will select which type of workout you will follow.

tricep workouts,

>>Click here if you would like to see or download the muscle anatomy chart

tricep workouts,


>>Click here if you would like to download and see the following tricep workouts in printable format (.PDF file format)

Tricep Workouts: Bulking-Up (Mass-Building) Routine

Tricep Workouts - Bulking-Up (Mass Building) Phase
Weeks 1-6
Sets
Reps
Behind-the-head lying tricep extension
3
6 to 8
Weighted bench dips
3
8 to 10
Bent-over dumbbell kickbacks
3
8
Close-grip bench press
3
8
Weeks 7-12
Sets
Reps
Decline lying dumbbell extension
3
8
Lying tricep extension (skullcrushers)
3
6 to 8
One-arm standing dumbbell extension
3
8/side
Tricep dips
3
8 to 10

Exercise Notes

  • Do this routine 2 times per week with at least 48 hours of rest before you repeat. The first 6 weeks you will be doing one set of bicep exercises and the next 6 weeks you will change and do a different set. This helps maximize growth and avoids hitting a plateau.
  • Go heavy with the weight providing that you stay in the designated repetition range. In other words, if you are supposed to do, for example, 8 reps of a given exercise and you can do 10 or even 12 - that means you are not going heavy enough. Similarly, if you can only do 4 reps but you need to do 8 then you are going too heavy with the weights and need to lighten your weight load.
  • As with any bulking-up phase make sure you eat well and take your supplements - ie. whey protein shakes before and after your workouts. Furthermore, taking ZMA and a multivitamin pill daily would also be advisable as it would aid in your muscle recovery and help boost your testosterone levels.
  • Equip yourself with a good pair of gloves that will protect your hands.


Tricep Workouts: Muscle Definition Phase

Tricep Workouts - Muscle Definition Phase
Weeks 1-5
Sets
Reps
Cable tricep extension (rope)
4
12 to 14
EZ bar skullcrushers
4
14
Incline cable tricep extension
4
12 to 14
Two-arm seated dumbell extensions
4
12
Weeks 6-10
Sets
Reps
Superset #1
Bent-over dumbell kickbacks
4
12
superset with...
Cable tricep extension
4
12 to 14
Superset #2
Incline close-grip bench press
4
12
superset with...
Lying (floor or bench) rope tricep extensions
3
12 to 14

Exercise Notes

  • Perform this routine 2 times per week with at least 72 hours of rest before you repeat. The first 5 weeks you will be doing one set of tricep exercises and the next 5 weeks you will do a different set.
  • Before you do the weightlifting routine warm-up for 10 to 15 minutes on a treadmill or stationary bike to get your heart rate up and ready for the triceps workout.
  • Go as heavy as you can with the amount of weight providing that you stay in the designated repetition range. In other words, if you are supposed to do, for example, 12 reps of a given exercise and you can do 14 or even 16 - that means you are not going heavy enough. Similarly, if you can only do 8 reps but you need to do 14 then you are going too heavy with the weights and need to lighten your weight load.
  • Weeks 6 to 10 you will be doing supersets. A superset means you do two sets of two different exercises consecutively without break in between sets. You repeat this cycle until you do the designated total number or sets. For example, let's say you have to do tricep cable extensions and dumbbell kickbacks in a superset - thus, you do one set of extensions and when you're done you pick up the dumbbells and do one set of kickbacks - then you rest. This is a superset! Therefore, you will keep doing this until you go through the entire number of sets outlined in your routine.
  • Make sure you adjust your diet and take your supplements - ie. whey protein shakes before and after your workouts. By adjusting your diet we mean lowering the ratio of carbs to protein. You will need a 60/40 split (60% carbs 40% protein) to get a good fat-burning effect which will strip fat from your entire body and create a lot of muscle separation and definition in your triceps/arms area. With this workout we strongly recommend ZMA and Animal Pack multivitamin. Supersets are demanding on your body and you need the best supplements you can get to help your body recover. There is no substitute for Animal Pack as it is currently best on the market.
  • Make sure you have the right equipment for the workouts - a good pair of gloves that will protect your hands.






From "Tricep Workouts" to main page about "Weighlifting" page





muscle building,

fat burning,


Newsletter Sign-Up BONUS:

fitness workouts, bodybuilding workouts,

FREE 8-Week Ab Workout!

AND

FREE Fat Burning HOW-TO E-Book!

fat burning,

Enter your E-mail Address

Enter your First Name (optional)

Then

Don't worry -- your e-mail address is totally secure.
I promise to use it only to send you Fitness And BodyBuilding News.


muscle anatomy chart, muscle anatomy,

fitness workouts,

fitness workouts, bodybuilding workouts, physical fitness exercises examples,

workout routines for women, bodybuilding workouts,

fitness workouts, bodybuilding workouts,

fitness workouts, bodybuilding workouts,